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Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
Asparagus

(Asparagus)  The parts of the asparagus that we eat are the sprouts.  Once the asparagus sprouts begin to branch out, the stems become very woody, and actually will grow into a plant that looks like a little tree with small flowers and red berries.  Select asparagus that is firm, bright green, and still tender (not soft) at the bottom and not dried out.  The thickness of the stem will vary from 1/4 - 3/4 inch in diameter at the base.  The thicker ones have a tendency to get somewhat woody at the base, but the flavor is the same.  It will store in the refrigerator for a few days, but we usually try to eat it no more than two days after purchase.  When ready to use, before removing the market's  rubber bands from the bunch, we cut off about 1/2 inch from the bottoms.  See our asparagus recipe directory for helpful suggestions.  Also see the nutritional chart below.

Asparagus, cooked, boiled, drained

NDB No:     11012

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
.5 cup
-------
90 g
4 spears (1/2" base)
-------
60 g
Proximates
Water
g
92.20
2
 
82.980
55.320
Energy
kcal
24
0
 
21.600
14.400
Energy
kj
100
0
 
90.000
60.000
Protein
g
2.59
2
 
2.331
1.554
Total lipid (fat)
g
0.31
2
 
0.279
0.186
Ash
g
0.66
2
 
0.594
0.396
Carbohydrate, by difference
g
4.23
0
 
3.807
2.538
Fiber, total dietary
g
1.6
0
 
1.440
0.960
Minerals
Calcium, Ca
mg
20
32
0.538
18.000
12.000
Iron, Fe
mg
0.73
34
0.052
0.657
0.438
Magnesium, Mg
mg
10
33
0.413
9.000
6.000
Phosphorus, P
mg
54
32
1.552
48.600
32.400
Potassium, K
mg
160
33
8.751
144.000
96.000
Sodium, Na
mg
11
33
9.316
9.900
6.600
Zinc, Zn
mg
0.42
33
0.014
0.378
0.252
Copper, Cu
mg
0.112
33
0.004
0.101
0.067
Manganese, Mn
mg
0.152
32
0.005
0.137
0.091
Selenium, Se
mcg
1.7
15
0.359
1.530
1.020
Vitamins
Vitamin C, total ascorbic acid
mg
10.8
1
 
9.720
6.480
Thiamin
mg
0.123
1
 
0.111
0.074
Riboflavin
mg
0.126
1
 
0.113
0.076
Niacin
mg
1.082
1
 
0.974
0.649
Pantothenic acid
mg
0.161
1
 
0.145
0.097
Vitamin B-6
mg
0.122
1
 
0.110
0.073
Folate, total
mcg
146
4
8.000
131.400
87.600
Folic acid
mcg
0
0
 
0.000
0.000
Folate, food
mcg
146
4
8.000
131.400
87.600
Folate, DFE
mcg_DFE
146
0
 
131.400
87.600
Vitamin B-12
mcg
0.00
0
 
0.000
0.000
Vitamin A, IU
IU
539
1
 
485.100
323.400
Retinol
mcg
0
0
 
0.000
0.000
Vitamin A, RAE
mcg_RAE
27
1
 
24.300
16.200
Vitamin E
mg_ATE
0.380
0
 
0.342
0.228
Lipids
Fatty acids, total saturated
g
0.071
0
 
0.064
0.043
4:0
g
0.000
0
 
0.000
0.000
6:0
g
0.000
0
 
0.000
0.000
8:0
g
0.000
0
 
0.000
0.000
10:0
g
0.000
0
 
0.000
0.000
12:0
g
0.001
1
 
0.001
0.001
14:0
g
0.001
1
 
0.001
0.001
16:0
g
0.064
1
 
0.058
0.038
18:0
g
0.004
1
 
0.004
0.002
Fatty acids, total monounsaturated
g
0.010
0
 
0.009
0.006
16:1 undifferentiated
g
0.001
1
 
0.001
0.001
18:1 undifferentiated
g
0.009
1
 
0.008
0.005
20:1
g
0.000
0
 
0.000
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
0.000
Fatty acids, total polyunsaturated
g
0.136
0
 
0.122
0.082
18:2 undifferentiated
g
0.129
1
 
0.116
0.077
18:3 undifferentiated
g
0.007
1
 
0.006
0.004
18:4
g
0.000
0
 
0.000
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
0.000
20:5 n-3
g
0.000
0
 
0.000
0.000
22:5 n-3
g
0.000
0
 
0.000
0.000
22:6 n-3
g
0.000
0
 
0.000
0.000
Cholesterol
mg
0
0
 
0.000
0.000
Phytosterols
mg
24
1
 
21.600
14.400
Amino acids
Tryptophan
g
0.025
0
 
0.022
0.015
Threonine
g
0.072
0
 
0.065
0.043
Isoleucine
g
0.095
0
 
0.086
0.057
Leucine
g
0.113
0
 
0.102
0.068
Lysine
g
0.123
0
 
0.111
0.074
Methionine
g
0.025
0
 
0.022
0.015
Cystine
g
0.031
0
 
0.028
0.019
Phenylalanine
g
0.061
0
 
0.055
0.037
Tyrosine
g
0.041
0
 
0.037
0.025
Valine
g
0.100
0
 
0.090
0.060
Arginine
g
0.121
0
 
0.109
0.073
Histidine
g
0.040
0
 
0.036
0.024
Alanine
g
0.122
0
 
0.110
0.073
Aspartic acid
g
0.301
0
 
0.271
0.181
Glutamic acid
g
0.425
0
 
0.383
0.255
Glycine
g
0.084
0
 
0.076
0.050
Proline
g
0.138
0
 
0.124
0.083
Serine
g
0.099
0
 
0.089
0.059
USDA National Nutrient Database for Standard Reference, Release 15 (August 2002)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!  (d-16)

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